Ukudla okuthambile

Uma ngabe wake wezwa nge ukudla okungenamsoco, Into yokuqala okufanele uyazi ukuthi akuyona uhlelo lokulahlekelwa isisindo okufanele ulahlekelwe ngalo uchungechunge lwamakhilogremu njengoba kwenzeka nezinye izinhlobo zokudla ezifana ukudla kwe-Atkins noma iPerrone. Uma unentshisekelo kukho futhi ufuna ukwazi okwengeziwe ngokudla okuthambile, lapho-ke ngizochaza konke Okufanele ukwazi ngakho, ukuthi uqukethe ini futhi bangobani abantu ukuthi kufanele bayilandele.

Kuyini ukudla okuthambile?

Ukudla okuthambile uhlelo lokudla lwesikhathi esithile ukuthi odokotela bayabhala ngaphambi kwezifo ezahlukahlukene zokugaya noma ngemuva kohlobo oluthile lokungenelela kokuhlinzwa. Udokotela ukhetha lolu hlobo lokudla, ukuze isiguli ingadla ukudla kalula nokuthi uyakwazi ukuhlafuna ugwinye ngaphandle kwenkinga. Ezimweni eziningi lokhu kudla kuvame ukulandelwa lapho sekuqediwe ukudla oketshezi futhi isiguli sikulungele ukugwinya kancane nangokucophelela. Ukwakheka kokudla, zizohluka ngokuya ngesimo somtholampilo sesiguli.

Yikuphi ukudla ongakudla ekudleni okuthambile?

Kukhona inani elikhulu lokudla okufanelekile njengoba ethambile futhi lokho kuhle ukufaka kulolu hlobo lokudla, lapho umuntu okulandela khona izindleko ukuhlafuna, ukugwinya noma kudinga ukugayeka okulula nokungenzima. Okunye kokudla okungaba yingxenye kokudla okuthambile Yilezi:

Iphalishi lokusanhlamvu njenge oatmeal noma ukolweni semolina.
I-pasta ephekiwe kuze kube bushelelezi futhi kudliwe kalula.
Izithelo ithambile futhi ithambile njengobhanana ovuthiwe, i-cantaloupe, noma ikhabe.
Izithelo eziphekiwe noma ezibilisiwe njenge amapheya noma ama-apula.
Imifino ephekiwe ngaphandle kwesikhumba futhi zingacubungulwa kalula njengezinqathe noma ukholifulawa.
I-Productos lácteos kufana nokusabalala kogathi noma kokhilimu.
Ukhilimu weqhwa.
I-Custard.
I-Pudding.

Lezi yizibonelo ezimbalwa nje zokudla ongakwenza uphuze ngaphandle kwenkinga umuntu olandela ukudla okuthambile.

Ukudla okungavunyelwe futhi okumele kugwenywe ekudleni okungenamsoco

Kukhona ukudla okuningi okufanele ukugweme ngenkathi ulandela lolu hlobo lokudla njengoba kukubi ekugayeni okuhle noma kunzima ukugaya noma ukuhlafuna. Okunye ukudla okungavunyelwe yile:

Izinkwa ezinezinhlamvu nezinhlamvu ezigcwele.
Ama-Chips.
Ilayisi.
Ama-legumes anezikhumba ezinzima njenge izinkukhu noma ubhontshisi.
Izithelo ezomile.
Ama-apula, amapentshisi noma uphayinaphu.
Inyama ebomvu, inkukhu noma i-turkey.
Amasoseji noma ama-hamburger.
Ushizi ophulukisiwe.

Isibonelo semenyu ekudleni okuthambile

Abantu abaningi bacabanga ukuthi ukudla okungenamsoco kungakuthola kube yisicefe futhi kube lukhuni, kepha ngezansi ngizokukhombisa izibonelo ezithile ze amanye amamenyu ongajabulela ngayo ukudla okwehlukile phakathi nalolu hlobo lokudla futhi udle okuncane kwakho konke.

Desayuno

Amaqanda axoviwe ngoshizi ogayiwe, ushizi ocibilikile kanye nekhabe elincane.
Iqanda elibilisiwe futhi iyogathi enokhilimu.
Ubushelelezi yenziwe ngobisi, ubhanana, i-cocoa powder, i-yogurt, ne-sweetener encane noma ushukela.

Isidlo sasemini

Isaladi le-tuna ngemayonnaise nezinye izinongo. I-Apple puree.
Isaladi leqanda ngemayonnaise nezinongo. Isaladi leMelon.
Ipea puree. Amapheya ngoshukela.
ITurkey ihamba nge izingcezu ze-avocado.

Cena

Isaladi le-Pasta Nge-Tuna.
I-salmon ebhaka namazambane obhatata.
Isipinashi quiche ne-cauliflower puree.

Landela ukudla okunempilo nokulinganisela

Kubaluleke kakhulu ukuthi wazi ukuthi ukuba nokudla okuthambile akuhambisani nokudla ukudla kwe uhlobo olunempilo nolulinganiselayo lapho umzimba wakho wemukela konke izakhamzimba ezidingekayo ngokusebenza okuhle okufanayo. Awukwazi ukuphuthelwa amaqembu okudla okubaluleke njengezithelo, imifino, imikhiqizo yobisi noma okusanhlamvu. Ngemuva kwalokho ngizokunikeza uchungechunge lwezeluleko ukuze umzimba wakho uthole ukudla okunempilo:

Gwema ukudla ukudla kakhulu ngaso sonke isikhathi ucebile ngoshukela, ikakhulukazi lezo ezingenanzuzo yokudla okunempilo.
Faka ukudla ekudleni kwakho yemibala (okuluhlaza okotshani, okuphuzi noma okuwolintshi) ukuqinisekisa ukutholwa okwanele kwe- amavithamini emzimbeni wakho.
Kufanele udle okungenani cishe ama-calories angu-1.200 ngosuku. Uma osukwini lwakho nosuku udla amakhalori ambalwa kunalawo akhonjiswe ngenhla, into ejwayelekile kakhulu ukuthi umzimba wakho qala ukulahlekelwa yimisipha ngendlela eqhubekayo.
Qaphela kakhulu uma kuziwa ukusetshenziswa kwamafutha. Ukuthi ulandela ukudla okuthambile akusho ukuthi unenkululeko ephelele yokudla zonke izinhlobo zamafutha. Ukugwema ukudla okunamafutha okungalingani, kungcono ukuyidla ngokuphelele imikhiqizo yobisi okusikiwe noma okushelelisiwe futhi usebenzise umhluzi wenyama omncane ukunikeza ama-puree ukunambitheka okungcono.

Amathiphu wakamuva ngokudla okungafuneki

Uma ngenxa yezizathu ezahlukahlukene ulandela ukudla okuthambile, kubaluleke kakhulu ukuthi ungalahli imininingwane ethile imihlahlandlela yakamuva yokudla noma amathiphu. Zama ukuhlafuna kahle futhi udle kancane, ukuze kube lula ukugayeka ngangokunokwenzeka futhi ungenakho izinkinga zesisu njengejwayelekile njengegesi ecasulayo. Uma usuqedile ukudla, zama ukuphumula okwemizuzu embalwa futhi wenze lula ukugaya okunjalo.

Kungcono ukugcina ukudla okuthambile ngesikhathi cishe izinsuku ezi-3 0 4 bese uhamba kancane noma kancane wethule izinhlobo eziningi zokudla ukufeza ukudla okujwayelekile lapho ungadla khona zonke izinhlobo izakhamzimba ezidingekayo kanye namavithamini emzimbeni wakho. Uma uqaphela ukuthi ngemuva kwalezi zinsuku, usenezinkinga lapho udla ukudla okuthile, kufanele uye kudokotela wakho omethembayo.

Njengoba ubonile futhi wafunda kule ndatshana, kungenzeka ukuqhuba ukudla iphilile, ilinganisela futhi icebile noma ngabe udla ukudla okuthambile. Ukulandela uchungechunge lweziqondiso kanye ne ubuhlakani obuncane Ungakha imenyu ethokozisayo esiza ukuthi ululame ngokushesha ezinkingeni zakho zezempilo futhi inikeze izakhamzimba ezinhle emzimbeni wakho.

Ngezansi ngikukhombisa ividiyo lapho konke kuzocaca khona futhi yikuphi ukudla ongakufaka kulolu hlobo lokudla.

NutriDieta